Ah, autumn—a season of crisp air, vibrant leaves, and the soothing patter of raindrops. Yet, amidst the beauty of fall, respiratory germs often accompany the changing weather. The scratchy throat, congested sinuses, and discomfort can leave us yearning for relief. Fortunately, the remedy might be as close as our kitchen cabinets or backyard. In this guide, we explore the power of herbal steams and other natural remedies to help combat autumn colds and flu.
Herbal steaming has been a trusted remedy for centuries, for beauty, luxury, and health. Herbalists of old ingeniously harnessed the healing constituents of plants by incorporating them into steam. During times of illness, this aromatic steam, combined with rest and nutrition, was utilized to alleviate congestion, soothe the airways, and relax muscle tension. With the selection of herbs that offer antimicrobial and decongestant properties, these steams become a natural, holistic approach to managing common cold symptoms.
Steam inhalation is easy to prepare and is a helpful way to deliver antimicrobial herbs directly to the respiratory tract. Select an antimicrobial aromatic herb, or an herb that can open the airways to be used in your steam. There are many options, but I have included the ones that you would most likely have in your kitchen cupboards or in your yard.
Ideal Herbs for Respiratory Steams
Basil – An antibacterial herb that works as a natural expectorant, and a decongestant.
Bay Laural (bay leaf) – Antibacterial and antiviral, bay is a good option for steam inhalation for colds, flu, or tonsillitis. The aromatic bay steam relieves persistent wet coughs. Can be paired with lavender for additional benefits for opening the airways and bringing much-needed relaxation.
Citrus peels – The essential oils found in citrus peels have potent antibacterial and antiviral properties. The essential oils from citrus peels have been shown to support the immune system, decrease inflammation, break up mucus, and ease congestion.
Evergreen (pine, cypress, or fir) needles – Pine needles are a wonderful option for respiratory health; they smell great and work as an antimicrobial decongestant. Cypress and fir are other good options that offer expectorant and decongestant properties. Be sure to avoid yew and any other species that are not safe for consumption.
Mints – Peppermint breaks up congestion in the lungs, and has antimicrobial properties. Spearmint is similar to but more gentle and relaxing than peppermint.
Rosemary – Another mint family member that is great at opening the airways and easing congestion. Rosemary is a great expectorant and decongestant that has antimicrobial and anti-inflammatory properties.
Sage – An aromatic respiratory antimicrobial, sage helps calm tissues, especially in the throat, while also loosening mucus, and reducing coughing.
Thyme – Effective respiratory antispasmodic and antimicrobial, thyme is a natural expectorant that has been used for many years to relieve chest congestion and coughs.
How to Prepare a Herbal Steam
Fill a large pot with water and bring water to a bowl.
Once boiling, move the pot to a comfortable place to sit.
Add a handful of herbs to the pot.
Sit so that your face is positioned over the pot at a comfortable distance and bring a towel over your head and pot to create a steam tent.
Breathe in the aromatic steam for several minutes. Take brakes to cool off or blow your nose as needed.
Repeat this process as needed, up to three times a day.
Additional Remedies
Gargling - Research shows that gargling can help prevent an upper respiratory infection from developing into a lower respiratory infection. You can gargle with just salt water or add herbs. Salt extracts moisture from oral tissues, and forms a protective barrier, preventing the re-entry of water and harmful pathogens. Saltwater gargles are invaluable in inhibiting viruses and bacteria, minimizing the risk of mouth and throat infections, and alleviating inflammation in specific instances. With the addition of antimicrobial herbs, your saltwater gargle will be kicked up a notch. With the addition of lavender, rosemary, sage, basil, or thyme you add the benefit of antimicrobial properties, anti-inflammatory properties, and promotion of lymph movement. To make a saltwater gargle, add 1/4 tsp of salt to 1 cup of warm water. To make an herbal gargle, simply make 1 cup of herbal tea, add 1/4 tsp of salt, and allow it to cool to a comfortable temperature to gargle. Gargle vigorously for 30-60 seconds and then spit. You may want to gargle daily as a preventative measure and increase frequency as needed if symptoms arise.
Foot soaks - This is an indirect method. There is a debate about whether or not salt soaks offer medicinal benefits, so we won't go into that arena, but foot soaks definitely offer stress relief. Stress relief is important in the healing process since stress can negatively impact the immune system. When the body is in a relaxed state, the immune system is more active and better able to combat microbes, helping the body to recover faster. To make a foot soak, you will need a tub large enough to fit your feet, add to it hot water, 1/2- 1 cup of Epsom salt, and/or Dead Sea salt. You can even do the foot soak while doing the herbal steam. Allow your feet to soak until the water gets to cool. You can do this as often as you wish.
Tea - Herbal teas offer a vast array of healing qualities depending on the herbs selected. The addition of honey and lemon juice offers additional health benefits. If you have a sore throat from post-nasal drip, low energy, and a stuffed nose, you may want to try drinking a blend of thyme, ginger, and orange peel.
Rest - Just like mentioned with the foot soaks, relaxation is important for supporting the immune system. If you are sick, please allow yourself to rest. Once you are feeling better, still take it easy for a few days to be sure that you are not pushing your body too hard. If you allow yourself an appropriate duration of rest, you will feel so much better in the long run.
Nutrition - Right along with rest, nutrition is paramount to healing. Wholesome foods like bone broth, mushroom broth, vegetable broth, and chicken broth are great options when healing from an infection. If your digestive system allows, add fresh vegetables and herbs to your broths (carrots, celery, green beans, parsley, basil, and thyme are good options). Avoid foods that have added or processed sugars, such as the majority of pre-packaged foods that are readily available.
Conclusion
Embracing the essence of autumn involves not just appreciating the changing leaves and cool breezes but also understanding the power found in our kitchens. These herbal kitchen remedies serve as our self-reliant tools, allowing us to navigate seasonal challenges independently. Crafting healing potions from everyday herbs and soothing steams from accessible plants empowers us as architects of our well-being. This knowledge is not merely practical; it's transformative. It instills confidence, reminding us of our ability to heal and nurture ourselves naturally.
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